60s Get Up Sit Up Left 60s Get Up Sit Up Right 40s Double Swings 70s Bridge/Plank 12 @5s Double Cleans 40s Skiing 40s Double Swings 60s Snatch Left 60s Snatch Right 8 @5s Double Cleans 20s Lock Out 10 @5s Double Cleans 20s Lock Out 60s[++15s] Rest 5 rounds Impetus presets file is here Typical HR Profile (only 1st 3 rounds shown)
Workset (On the L) starts at 20s, and goes up by 3s each loop: ActiveRest (On the R) starts at 20s and goes down by 2s each loop. It takes 7 loops to make up a 5 minute round. There are 6 options. You need to choose any 5 of them. 1 Choice for each 5 minute round Leap Frog : Crouch Bumps2 : Lockout2 HeliBells : swap directions (if you don’t have Bulgarian bags, or straps for the HeliBells, skip this option) Jerk Jumps : rest Get Up SitUps : swap sides Cleans2 : Rack2 Impetus file is here
40s Skipping or Bodyweight Squats 50s Ninja Pushups or Wheel of Joy 40s Skipping or Bodyweight Squats 40s Cleans Left 40s Cleans Right 80s Double Cleans 40s Skipping or Bodyweight Squats 60s Walking Bridge 40s Skipping or Bodyweight Squats 30s See Saw Press 40s Skipping or Bodyweight Squats 60s Double Jerks 40s Skipping or Bodyweight Squats 30s Leap Frog 60s Rest 4 rounds Impetus presets file is here
45s Double Swings 50s Pulsed Squat (in 3’s) 45s Double Swings 60s Snatch anySide 45s Double Swings 60s Snatch otherSide 45s Double Swings 30s Reverse Bridge (legs straight) 45s Double Swings 50s Alternating Halo 45s Double Swings 80s Burpees (NOT girlie-burpees…proper ones!) 45s Double Swings 90s Double Jerks 45s Double Swings 30s Iron Cross Bridge (Hands as wide as possible – based on the gymnastics Iron Cross) 45s Double Swings 60s Rest 3 rounds Impetus preset file is here
A pulsed set of abs or legs, based on the GS#9 timer that is normally used for Jerks2. You choose it, you use it… There are 4 rounds of 10 mins. You can change on any given round, but stick to the same drill for the whole round. When the timer beeps, do a rep. Wait in the active resting position until the next beep. You can do 4 different sets, or 4 the same, or any mix of choice. Choices: Deep box squats (use suitable KB for your ability) Hamstrung (active rest position is at the bottom – preferably fist